Canku Ota - January 11, 2003 - 'Tis the Season

	Canku Ota
	(Many Paths)
	An Online Newsletter Celebrating Native America
	January 11, 2003 - Issue 78


	'Tis the Season For Hearty Soups and Stews

'Tis the season ... for simmering pots of soups and stews to warm your tummy and your heart. And, for a little lagniappe (a little something extra), all of these are low cal.

Cajun Shrimp-and-Corn Bisque
	Ingredients: 4 cups fat-free milk 2 cups diced peeled baking potato 1 teaspoon Cajun seasoning for seafood (such as Chef Paul Prudhomme's Seafood Magic) 1/4 teaspoon salt 1/4 teaspoon pepper 2 (14-3/4-ounce) cans no-salt-added cream-style corn 1 pound large shrimp, peeled and deveined
Directions:
Estimated Total Time: 1 hour Combine the first five ingredients in a Dutch oven, and bring to a boil. Reduce heat, and simmer the milk mixture for 10 minutes, stirring occasionally. Stir in the corn, and bring to a boil. Add the shrimp, and cook for 2 minutes or until shrimp are done. YIELD: 4 servings (serving size: 2 cups)

Baked Potato Soup
Ingredients: baking potatoes (about 2 1/2 pounds) 2/3 cup all-purpose flour 6 cups 2% reduced-fat milk 1 cup (4 ounces) reduced-fat shredded extra-sharp cheddar cheese, divided 1 teaspoon salt 1/2 teaspoon black pepper 1 cup reduced-fat sour cream 3/4 cup chopped green onions, divided 6 bacon slices, cooked and crumbled
Directions:
Preheat oven to 400 degrees. Pierce potatoes with a fork; bake at 400 degrees for 1 hour or until tender. Cool. Peel potatoes; coarsely mash. Discard skins. Lightly spoon flour into a dry measuring cup; level with a knife. Place flour in a large Dutch oven; gradually add milk, stirring with a whisk until blended. Cook over medium heat until thick and bubbly (about 8 minutes). Add mashed potatoes, 3/4 cup cheese, salt, and pepper, stirring until cheese melts. Remove from heat. Stir in sour cream and 1/2 cup onions. Cook over low heat 10 minutes or until thoroughly heated (do not boil). Sprinkle each serving with cheese, onions, and bacon. YIELD: 8 serving

Broccoli-Cheese Soup
	Ingredients: Cooking spray 1 cup chopped onion 2 garlic cloves, minced 3 cups fat-free, less-sodium chicken broth 1 (16-ounce) package broccoli florets 2 1/2 cups 2% reduced-fat milk 1/3 cup all-purpose flour 1/4 teaspoon black pepper 8 ounces light processed cheese, cubed (such as Velveeta Light)
Directions:
Heat a large nonstick saucepan coat-ed with cooking spray over medium-high heat. Add onion and garlic; saute 3 minutes or until tender. Add broth and broccoli. Bring broccoli mixture to a boil over medium-high heat. Reduce heat to medium; cook 10 minutes. Combine milk and flour, stirring with a whisk until well blended. Add milk mixture to broccoli mixture. Cook 5 minutes or until slightly thick, stirring constantly. Stir in pepper. Remove from heat; add cheese, stirring until cheese melts. Place one-third of the soup in a blender or food processor, and process until smooth. Return pureed soup mixture to pan. YIELD: 6 servings

Chicken Noodle Soup
Ingredients: 1 cup chopped carrot 1 cup chopped parsnip 1/2 cup thinly sliced celery 1 tablespoon all-purpose flour 3-1/2 cups low-salt chicken broth 1 cup water 1/4 teaspoon salt 1/4 teaspoon pepper 2 cups uncooked wide egg noodles (about 4 ounces) 1 pound skinned, boned chicken breast halves, cut into 1-inch pieces 2 tablespoons chopped fresh parsley
Directions:
Melt margarine in a large Dutch oven over medium-high heat. Add carrot, parsnip, and celery; sauté 3 minutes. Stir in flour. Gradually add broth, water, salt, and pepper, stirring with a whisk; bring to a boil. Cover, reduce heat, and simmer 5 minutes. Add noodles and chicken, and bring to a boil. Cover, reduce heat, and simmer 10 minutes. Stir in parsley. YIELD: Yield: 10-1/2 cups







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